Ideal Sleeping Positions for Good Respiratory Health This Lockdown

Did you know your sleeping position could impact your respiratory health? As new and surprising as it sounds, maintaining your respiratory health in today’s urbanized world is extremely vital, but the importance of respiratory health has been specially amplified in the face of the pandemic as it is the key to fight the virus. In the modern world, respiratory diseases are quite common considering the quantity of harmful effluents released into the air by automobiles, factories, house chimneys, machines etc. If something as mundane as your sleeping position can help improve your respiration and prevent shortness of breath, why not give it a shot?

Shortness of breath is a very frightening symptom of chronic lung diseases. It won’t be shocking if this phenomenon is described as ‘air hunger’. It causes people to gasp for oxygen and often occurs with chest tightness and anxiety. While inhalers prescribed by your doctor will help fight shortness of breath, staying calm and following certain effective sleeping positions will also aid in the long run. Here are some prescribed sleeping positions that will give your lungs a boost and make them stronger to fight the COVID-19 virus.

 Sleeping Position A:

  • Lie on your side with a pillow between your knees.
  • Place a pillow or two under your head.
  • Straighten your back, relax, use your preferred breathing techniques.

 Sleeping Position B:

  • Lie down on your back with a pillow under your knees.
  • Place a pillow or two under your head.
  • Relax and use your breathing techniques.

Sleeping position C – Proning:

  • Lie down on your stomach, with a pillow below your chest. Perform deep inhalation and exhalation.
  • Pay attention to your rib movement in the process.
  • Inhale and exhale for 10 mins and push your ribs towards the pillow simultaneously. 
  • Following this, place two pillows below your abdomen and continue with deep inhalation and exhalation.

 These sleeping positions will help manifest a better, steady lifestyle while avoiding respiratory problems at the same time. Thus, the next time you wake up in the middle of the night due to shortness of breath, you know what to do.

How To Counteract Irregular Sleep Cycles During Lockdown

“Sleep is not a luxury” – Dr. James O’Brien

It’s common to have some interruption in a typical sleep pattern during times of uncertainty. It’s difficult to sleep when you’re anxious or concerned, and this can influence the amount and quality of sleep you get. Sleeping on a regular, high-quality schedule is beneficial to your physical and mental health, as well as your ability to cope with life’s challenges. It also aids in the proper functioning of your immune system. It may even reduce your chances of acquiring health issues such as heart disease, and high blood pressure.

Here are 7 ways by which you can improve your sleep quality by maintaining regular sleep cycles during this lockdown:

  1. Indulge in aerobic exercise : Aerobic exercise seems to have similar effects on sleep as sleeping pills. According to studies, exercise reduces problems of sleep disturbances and insomnia. It’s difficult to jog, cycle or swim during a lockdown, but you could certainly try indulging in activities such as skipping or jumping jacks. 
  2. Create a routine : Whether you’re an early bird or a night owl, the quality of the sleep is most important. And hence, developing a routine for yourself will help you eliminate a lot of stress. Try to design your schedule and plan your pre-sleep and post-waking up activities in such a way that you can get a sleep of 7-8 hours, regardless of when you go to sleep.
  3. Expose yourself to natural light : The most significant external factor influencing sleep is light. Light affects Melatonin, which is an important hormone that promotes sleep. It’s especially crucial to get some sunlight, even if it’s from your balcony, when we’re stuck at home because of lockdown restrictions.
  4. Taking a bath before bed : We often feel refreshed after taking a bath, but taking bath before going to the bed helps in promoting good quality sleep by helping us relax and providing peace of mind.
  5. Design your bedroom : Design your bedroom to make you feel comfortable. Invest in a quality mattress (hello there!), clear the mess, clean your room regularly, keep your materials organised, invest in good lighting and stay ventilated. These things sound simple, but we often ignore the mess around us and that has a cognitive impact on our minds which affects sleep. 
  6. Limit your news intake : We understand that this is difficult to avoid, but the sheer amount of information and news broadcasts on COVID-19 can be overwhelming, causing worry and anxiety. Avoid watching the news or using social media extensively a few hours before bedtime. Instead, check-in on any fresh developments first thing in the morning.
  7. Increase your gambling activity: Mobile casino games allow people to gamble online using their mobile phones or other mobile devices. These games are typically played through an online casino, online poker room, or online sportsbook. Many online casinos offer mobile casino games, and some of these casinos specialize in mobile gambling. Mobile casino games can be played for real money or for fun. Fun play mobile casino games are typically offered as a way to promote a particular online casino or to attract new players. Real money mobile casino games are usually only offered by online casinos that also offer traditional online gambling products such as online slots, online blackjack, and online roulette. Mobile casino games can be played on a variety of devices including iPhones, iPads, Android phones and tablets, Blackberrys, and Palm computers.

How to avoid morning headaches this lockdown

Morning is the most common, although annoying time of day to get a headache. Studies indicate that 1 out of 13 people experience morning headache quite frequently. You won’t disagree that there’s probably nothing nastier than starting your day with a wrenching headache. It puts a damper on your productivity and certainly ruins the whole seizing the day thing, especially considering the current global situation. Morning headaches have been amplified due to the massive amount of anxiety and stress related to the pandemic.

If we want to be at our peak throughout the day, we need to start the day correctly. Don’t worry, you will not have to wake up another day with a crummy headache. Here, we share five common tips to fend them off.

Here are some tips you could follow

Ditch the TechWho knew ‘Doomscrolling’ would become an actual thing, particularly surfacing during the pandemic. Sleep experts suggest that you avoid screen time in the two hours leading up to your bedtime. Your iPad, Phone, or laptop may keep you entertained, but it also over stimulates your mind, thereby causing a delay in sleep as you will have to wait for your mind to calm down.

Tracking what you consume– What we consume before we hit the hay has a bearing on our chances of waking up with a headache. For instance, drinking coffee too late into the day may result in delayed sleep. However, sometimes not eating is what causes the disaster! If you went to bed without eating any food at all, then several things could add up to a headache in the morning- gastritis, muscle tension, dilation of the blood vessels etc.

Make meditation the new cool– Anxiety and depression are increasingly common, particularly when life has come to a standstill, thereby causing you to have a bad night’s sleep. If you’re feeling over-pressured or over-burdened by life, try your hand at meditation or practicing yoga. It helps calm the mind, improves blood circulation all around the body, and helps rejuvenate.

 Hydration is the key– It is extremely integral to sufficiently maintain your hydration levels. Continually waking up with a sore head might indicate that you need more fluid into your system.

Fight the ALC– Talking about alcohol, you just need a few drinks in your system till you finally wake up the next morning with a banging headache. While it is generally advised to avoid alcohol for better health, the trick here is to drink smartly and within your tolerance. It’s advisable to refrain from drinking with an empty stomach, consume water in between alcoholic drinks, and avoid drinking too much in one go. 

With these few tips mentioned above, you can ‘Rise and Shine’ every morning and be at your extreme best.

Best Diets for Healthy Sleep

“Just drink a warm mug of milk before bed! All your sleep problems will go away.” Sounds familiar? Don’t worry, this is not another article that just states the obvious. While we all wish for one magical sleep elixir that will make our sleep problems disappear, that’s just wishful thinking. However, a few systematic changes in our diets can help us wave bye-bye to bad sleep and hello to refreshed mornings. Here are some sleep-friendly foods that will fast-track your journey to snoozeville!

 

  1. Tryptophan, or tryp-to-fun? Bad puns aside, Tryptophan is an amino acid found in several common foods, that increases serotonin and melatonin to improve mood and sleep quality. So go crazy on the chicken, eggs, nuts and dairy, as these are rich in tryptophan. 

 

  1.  While coffee can give you brew-tiful mornings, the same can’t be said for nights! Drinking coffee or alcohol a few hours before bed can leave your body alert and awake – not what you want when you are trying to get some shut eye. Put away the coffee and the wine at least 4-6 hours before sleep. It’s definitely worth a shot!

 

  1. Do fruits make you frown? Well, that might be why you toss and turn in bed for hours! From kiwis improving sleep quality to oranges regulating the sleep-wake cycle – several fruits are nature’s remedies for bad sleep. Add these fruits to your diet, and get the night of rejuvenating sleep that you need to be a kiwi-nner!

 

  1. It’s time to replace eye bags with tea bags! A cup of herbal tea before bed can do wonders for helping you sleep and relax. Chamomile, lavender, peppermint, lemongrass…. the list of sleep-friendly teas is long and diverse, so take your pick!

 

You are what you eat, so don’t sleep on these diet tips! The key to the ‘dead-to-the-world’ sleep that you have always wanted could be in your own kitchen cupboard. We believe that with the right sleep solutions, anyone can sleep soundly and dream big. So try out these tips, and witness dramatic improvements in your sleep quality!

5 Things You Didn’t Know About Your Mattress

How often do you think about the mattress that you sleep on every night? While the average human spends 9,480 days of their lives sleeping, a lot remains unknown about our beds. From unknown benefits to unheard origin stories, your mattress has a large number of tales to tell. Here are five things that you probably didn’t know about your mattress!

Sick of allergies? A latex mattress may help!

From over the counter medicines to home remedies – the list of allergy cures are many, and a latex mattress is another addition to this list. Latex is naturally antimicrobial, thereby enabling it to hold off microorganisms. Its antifungal and dust-resistant properties make it the perfect choice for individuals that frequently suffer from allergies. A natural latex mattress, such as Peps Organica, might help you wave goodbye to allergies forever.

The right mattress can enhance memory and cognition

The effects of a lumpy, saggy or creaky mattress on sleep are widely known. While sleep is often viewed as merely an opportunity for rest, it is much more than that. A good night’s sleep is essential for the consolidation of memories and improves our brain’s ability to retain information. If you often feel ‘foggy’ or find that you forget things throughout the day, then a faulty mattress may be one of the things to blame. Optimising your mattress for the best night’s sleep equips your brain to process and remember the large amounts of information you receive throughout your day.

Comfort is not always enough

You may not be doing yourself a favour by buying the softest and snuggliest mattress in the market. While sinking into a soft mattress may feel great, a mattress must combine comfort and support to ensure that you get a good night’s sleep. A mattress that is too soft can trap body heat, cause back problems and lose its shape fast. In contrast, a medium-firm mattress provides adequate support to your back, while contouring to the shape of your body.

The word ‘mattress’ has Arabic roots

Ever wondered where the word ‘mattress’ came from? The name’s origin can be traced back to the Arabic word ‘matrah’, which referred to a place where cushions were tossed. Since Europeans were interested in Arabic luxury articles, the word soon came to denote a luxurious blanket. Eventually, it came to represent a stuffed pad to sleep on, which ultimately evolved into the mattresses we use today. 

Making your bed may not always be healthy

Are you tired of hearing your mother, roommate or significant other nagging about making your bed in the morning? Well, research indicates that an unmade bed may be healthier! Making your bed as soon as you wake up results in dust mites, dead skin cells and sweat getting trapped beneath the covers, which can ultimately lead to allergies and asthma. However, it is also essential to ensure good mattress hygiene through practices such as cleaning your bed regularly and using dust-proof covers. 

Thus, the mattress underneath your head has a world of secrets, and unearthing these interesting facts can prove to be both interesting and useful. A night of uninterrupted sleep involves understanding your unique sleep problems and needs, and tailoring your mattress to them. Delve deep into the science and stories behind your mattress, and ensure that you have all the information you need for restful nights and refreshed mornings!

You Asked, We Answered

A night of restful and uninterrupted sleep can often feel like a tall order. From erratic sleep schedules to busy routines, a range of obstacles have served to prevent individuals from sleeping soundly. At Peps, we understand the effects of a disturbed night’s sleep on physical and mental health. We asked for your sleep queries and problems on our social media handles and tried to address them to help you sleep better and dream bigger. You asked, and we answered!

 

Q1) Is a spring mattress the best for back support?

The right mattress can make or break a back-ache! While it is generally assumed that firm mattresses are the best for a bad back, a medium-firm mattress is considered to be more supportive. However, there is no single mattress that provides the perfect solution for backache. While a memory foam mattress maintains spinal cord alignment and offers lumbar support, the individual springs of a spring mattress gently support the body’s contours. A mattress like Peps Spine Guard, with revolutionary memory foam that softens at appropriate points, can play a role in helping you wave goodbye to back-ache for good!

 

Q2) Are power naps a myth, or do they actually work?

You are mid-way through your day and still have a lot of work to get done. Your eyes are drooping, and you can’t seem to decide whether to take a quick 30-minute nap or not. Don’t worry; we’ve all been there!

A power nap is a short period of day time sleep that can help energise and rejuvenate you. While some individuals believe that power naps provide a much-needed boost of energy, others often feel like they serve to set them back further. Overall, however, research indicates that the benefits of power naps are many. According to Rafael Pelayo, a psychiatry and behavioural sciences professor at the Stanford Center for Sleep Sciences and Medicine, power naps do work, especially when they are between 30-40 minutes long. However, they cannot substitute for lost sleep at night, and it is important to optimise your sleep schedule to ensure sufficient night-time sleep. 

 

Q3) Which is the best position for sleep?

Your sleep position may matter more than you think it does! From back-sleepers to stomach-sleepers, everyone has a preferred sleep position. Each sleep position has its own benefits, and adapting your sleep position to serve your unique problems can improve sleep. According to Healthline, the fetal position is excellent for lower back pain and helps reduce snoring, while side sleeping has beneficial effects on digestion. Sleeping on your back has been found to have the most number of benefits, ranging from great spine protection to relieving hip and knee pain. 

 

4) How to overcome insomnia

Insomnia can often be crippling, and the hours of lying awake in bed at night can take a heavy toll on your mental and physical health. However, taking a few simple steps can help ease the burden. Waking up at the same time every day and limiting daytime naps can help establish a consistent sleep schedule and improve insomnia. Exercising regularly, avoiding eating before bed and limiting alcohol and nicotine consumption can further serve to reduce insomnia and improve sleep. However, it is incredibly vital for individuals with consistent sleep problems to consult a professional and seek medical advice. 

 

Sleepless nights and groggy mornings are no stranger to most of us and can serve to put a damper on our entire day. Exploring our unique sleep problems and investing in the right sleep solutions can help improve your sleep quality, thereby improving the quality of your life. The benefits of a night of rejuvenating and restful sleep are multitudinous and can serve to uplift your mood, energise you, and start your day on the right note. Implement these solutions now, and never let sleep evade you again!

The Best Ways To Optimize Sleep For Night Shifts

In this blog, we provide ways through which people who work night shifts can get good sleep and feel refreshed. 

Night shift employees are more aware of this than most who take it for granted – sleep is vital to functioning like a normal human being. But when you’re sleeping at odd hours and awake when you’re meant to be in bed – it could spell bad things for your health. 

If you’re a night shift employee, try going back to normal shifts when the opportunity presents itself. But if you are going to be working night shifts for the foreseeable future, you’re going to have to ensure that your body is prepared for it. You have to treat it like you would treat jet lag; something your body isn’t going to like but something you’ll have to adjust to. 

The Best Ways to Optimize Your Sleep

Despite its complications, working night shifts does not mean that you can’t get good sleep. Here are the best ways you should optimize sleep for night shifts:

  • Stick to a Proper Sleep Routine

This is a tip that presents itself in every article about sleep has presented itself again! Sticking to a proper sleep schedule, trying your best to sleep at a specific time and wake up consistently at the same time is important for good sleep. This way, your body gets used to this schedule and would naturally start falling asleep when the time is right. So it’s important that you try your best to stick to a proper sleep routine. 

  • Prepare an Environment Suitable for Sleep

Just because it’s day time when you’re going to bed doesn’t mean you have to feel like you’re sleeping in the daytime. Invest in your sleep environment – get black-out curtains to make it feel like you’re sleeping at night. If your budget doesn’t allow for that, get a sleeping mask. If you need to, put on some earplugs as well. Quiet and darkness is what you need to make it feel like you’re going to sleep at night. 

  • Reduce Your Commute

While the best option is being able to walk home to and from work, that option isn’t easily available to most of us. However, continuing your commute from home, especially if it’s an hour or so away from work can have negative health implications. If this is a long-term gig, why not take a look at the time, energy and transportation expenses you’ll save if you move closer to your office. Your aim should be being able to reach home as soon as you can – that way you can reduce the time it takes for you to go to bed. 

  • Keep Fit and Healthy

While sleep schedules are difficult to manage, your overall health is something that you can certainly work on and take care of. Get your macros in at regular meal times and be sure to exercise at least three times a week. Another unconventional tip that goes against the norm is to sleep after you wake up. Don’t listen to your favourite productivity guru and go on a 5 am run when it’s time for you to go to bed. 

  • Avoid Caffeine During Your Shift

We understand that avoiding caffeine can be even more challenging than sticking to a sleep routine. But you’ll be glad to know we don’t really mean that you should stop having coffee altogether. What we recommend instead, if you need to, is only having some form of caffeine when you wake up. Avoiding coffee during your shift is difficult but what’s even harder to manage is the lack of sleep as a result of the caffeine’s hitting you. So, listen to the experts and stick to having coffee only in the morning. 

  • Play More Casino Games

When it comes to online gambling, there are a lot of options to choose from. One of the most popular online casino games is slots. Slots are easy to play and don’t require any skill or strategy, making them a great choice for casual gamblers. And with so many online casinos offering free penny slots no download, there’s no reason not to give them a try. Of course, like all online gambling, there is some risk involved. But as long as you’re aware of the risks and you’re playing at a reputable online casino, you can have a lot of fun playing free penny slots.

Conclusion

Forming new sleeping habits is a tough task, especially when you have to follow a whack schedule, but imbibing them into your routine step by step makes it easier. We hope that these five tips help you optimize a good sleep routine for the night shifts.

Five Ways to Choose the Right Mattress for Your Dream Home

Designing your dream home can be exhausting. From furniture to paint colours – the list of decisions to make are endless, and the right mattress is simply another addition to this long list. However, choosing the right mattress can make or break your dream home. Buying a mattress can often be an overwhelming process, due to the plethora of choices that need to be made. Here are five surefire ways to ensure that you choose the perfect mattress!

Consider your Sleeping Position

Are you a stomach-sleeper, side-sleeper or back-sleeper? Noting your sleeping position enables you to pick the mattress that is best suited for you. For instance, back-sleepers often need a medium-firm mattress with excellent back support, such as Peps Spine Guard. On the other hand, side sleepers may prefer a slightly softer mattress, that contours to the curves of your body and relieves pressure from the back and shoulders. For stomach sleepers, a mattress with supportive foundations and a touch of cushion is likely to provide optimal comfort. 

Choose an Ideal Level of Firmness

An oft-encountered sleep myth is that the firmer the mattress, the better it is. However, in reality, various factors may determine the level of firmness that is ideal for you. For instance, heavier individuals often prefer firmer beds, to ensure adequate support. Moreover, individuals with pain-related issues such as arthritis or fibromyalgia, should consult their doctors to determine an ideal level of firmness. If your mattress contours to your curves while providing adequate support, then you’ve got it right!

Pick a Mattress Type that Suits your Needs

Have you ever felt intimidated upon entering a mattress store due to the large number of terms and questions that you encounter? Understanding the various types of mattresses can make this process a lot easier! Each mattress material has specific properties that can cater to your unique sleep needs. For instance, a pocket-spring mattress like Peps Vivah ensures that your movements don’t wake up a sleeping partner. Memory foam mattresses are great for pain relief, while latex mattresses like Peps Organica are perfect for those who sleep hot. By picking the right type, you can transform your mattress into an individualised sleep solution!

Read Reviews

Buying a mattress can often seem like a huge decision. However, it can be made less daunting by reading reviews of the brand and type of mattress that you are considering. Reading reviews by sleep experts can help to equip you with all the information you need about your potential mattress. Additionally, customer reviews are the best sources of honest feedback and opinions. From durability to cost-effectiveness – other buyers will have all the answers you need!

Consider your Budget

The perfect mattress is not just easy on your back, but also your buck! Luckily, there are comfortable mattress options on all parts of the price-spectrum. Rather than opting for popular brands, it is more advisable to choose a mattress based on your specific needs and research. Warranties also help reduce maintenance costs, thereby increasing the durability of your mattress. Finally, shopping the sales can help you find good deals that give you the best value for your money.

Unfortunately, there is no all-encompassing definition of the perfect mattress. However, mattresses are carefully designed with specific properties that are intended to suit a range of needs and preferences. No dream house is complete without a mattress that ‘feels’ right, and allows for uninterrupted, rejuvenating sleep. By following these tips,you can bid adieu to sleepless nights, and hello to your new dream bedroom!

 

Can Peps spring a surprise on India’s mattress market?

Headline

Can Peps spring a surprise on India’s mattress market?

Date of Publication

24/02/2021

Link

https://www.forbesindia.com/article/regional-goliaths/can-peps-spring-a-surprise-on-indias-mattress-market/66661/1
Name Of Publication

Forbes

Five Reasons Why You Should Gift Your Loved Ones a Mattress


Choosing the perfect gift can often be a challenging prospect, as it involves finding something that is unique, meaningful and practical at the same time. Do you know someone who constantly complains of tiredness, sore muscles or other sleep problems? A mattress might be the perfect gift for them! While a mattress may not be a typical gift, it is sure to add a lot of value to the recipient’s life. Here are five reasons why a mattress is the perfect gift for your loved ones. 

Everyone Needs Sleep, So You Cannot Go Wrong!

A mattress is the perfect gift idea for people of all age-groups – ranging from kids to grandparents. Sleep is a universal need, one that you can help satisfy by picking out a perfect mattress for your loved ones. By giving someone a mattress, you are giving them the gift of an improved night’s sleep, and anyone would appreciate that!

Replicates a Hotel Experience

Sleeping on a fresh, comfortable bed is one of the most enjoyable parts of a hotel stay. Most hotels invest in high-quality mattresses because it is a crucial part of the bedroom experience. As Covid-19 imposes a range of travel restrictions, many people are wistfully remembering their vacations and holidays. Gifting a plush and luxurious mattress such as Peps Crystal or a hotel-grade mattress such as Peps Restonic, allows the recipient to replicate that relaxing hotel experience at bedtime. 

Highly Personalised and Thoughtful Gift Idea

Gifting a mattress to a loved one shows that you care, and therefore acts as an extremely thoughtful gift idea. Moreover, tailoring your mattress choice for the person’s unique sleep problems makes for a highly personalised gift. For instance, a mattress with features for optimal back-support, such as Peps Spine Guard , is perfect for a person with persistent backaches. 

If you need to find money on a gift for your lover, you may try free online casino games. When it comes to online gambling, India has a lot to offer. There are a number of top rated casinos that cater to Indian players, offering a wide range of casino games and online slots. Whether you’re looking for a classic game like roulette or blackjack, or something more modern like online slots, you’re sure to find a casino that meets your needs. And with so many casinos to choose from, you’re sure to find one that offers the best possible gaming experience. So if you’re looking for the best online gambling experience, be sure to check out the top-rated casinos in India.

Improves Quality of Life 

A new mattress does not just enhance sleep, but offers a wide range of benefits to your physical and mental health. Research indicates that a new mattress can help reduce allergy symptoms, relieve stress and provide respite from aches and pains. Nobody enjoys the frustration of tossing and turning in bed all night, only to wake up cranky and tired the next morning. A new mattress can improve your loved ones’ mood every morning, and enhance the quality of their entire day.

Durable and Long-lasting

Unlike many other gifts, a high-quality  mattress can provide its benefits for several years. The average mattress lasts for at least 8-10 years, with some mattresses offering even more durability. A good mattress therefore, goes far beyond the initial joy of unwrapping a present, and provides its benefits for years to come. However, it is important to do your research, and ensure that you choose a mattress that is built to last long, and won’t wear out easily with time. 

The perils of an old or uncomfortable mattress can often go unnoticed, and result in people unknowingly sacrificing their health and sleep quality. By giving your loved ones a mattress, you are not just giving them better sleep, but also a better lifestyle and better health in the long run. So ditch the chocolates and flowers, and give your family and friends the gifts of great sleep and refreshed mornings!